If you’ve ever read about health, fitness, or biology, chances are you’ve heard that water makes up the bulk of the human body. That’s not an urban myth. Depending on your age, around 50% of your organism consists of H2O. This fluid helps hydrate skin, regulate body temperature, maintain healthy blood pressure, flush waste, and more. But how do we know the normal body weight percentage for these functions?
An ideal body water percentage is approximately 55% for adult women and 60% for adult men. If your smart scale tells you you’re falling behind these standards, increasing your fluid intake won't suffice. Up to 20% of your water intake comes from food, so eating a well-balanced diet also plays an important role. To help you with this endeavor, we’ve compiled a list of water-rich foods and explained their benefits below. Look it over and take notes.
Raw produce generally makes up the majority of water-heavy foods. Still, cucumber takes the throne as the highest water-content vegetable by far — 96%. Thanks to its combination of minerals, cucumber can help your body hydrate twice as effectively as fresh water.
Another vegetable that can increase your body water weight percentage is lettuce. This leafy green also consists of around 96% water, which means it’s as hydrating as a cucumber. However, unlike the above-listed cucurbit, lettuce is very rich in fiber, which also makes it very filling despite the low-calorie count.
Radish is a seemingly unlikely candidate for a high position on this list, considering it’s a root. Nevertheless, radishes’ average water content reaches 95%, just below our top two vegetables. You can add them to your summer salads, which are perfect for keeping us hydrated, since we lose so much water sweating. Plus, radishes are high in vitamin C, which is a win in our books.
For a long time, celery was overshadowed by other vegetables. People were not fans of its strong bitter taste and stringy texture. However, this vegetable came into the spotlight recently because of its high water percentage and nutritional value. This 95%-water-filled plant makes a great thirst-quenching snack or juice.
Zucchini or courgette comes from the same vegetable family as cucumber, hence its presence on this list. This gourd is made up of 94% water and around 20 calories per cup. It’s fantastic in stir-fries, soups, and chowders or cut into noodles. However, it can lose a lot of water through cooking, so be careful not to overprocess it.
Tomatoes are a fruit with the highest water percentage — 94%. A medium-sized tomato can replace half a cup of water and provide nutrients plain water does not. Substances like lycopene and their antioxidant properties can help your body fight diseases.
Halfway through the list sits cabbage. This crucifer varies in its water percentage depending on its type. Nonetheless, on average, it comprises approximately 92% of this liquid in its raw form and 94% when cooked. Fermented, it also has a positive impact on your digestive health.
Water accounts for around 92% of the entire weight of bell peppers, so they’re a great choice of snacks when you’re craving something juicy and healthy. If you consume them raw, you’ll also ingest triple your daily vitamin C requirement. This combination makes bell peppers a staple in a healthy diet.
Although somewhat less popular than its predecessor, asparagus contains the same water percentage — 92%. The great news is this number doesn’t change regardless of how the vegetable is processed. Your body will enjoy the same benefits whether you eat it raw or cooked.
Cabbage’s cousin, cauliflower also shares several properties with this vegetable. In its raw form, it comprises 92% water, and that number rises to 93% when cooked. Besides water, this flower is an excellent source of nutrients essential to normal brain and metabolic functions.
Among all fruits, except tomatoes, berries have the highest water percentage. Strawberries hold the lead within the family, with 92%. Blackberries follow them with 88%, and blueberries and raspberries share the third place with 85% water. They promote healthy cardiovascular functioning, reduce inflammation, and help fight various types of cancer.
Bringing our list to a sweet conclusion is watermelon, a fruit with 92% water. A cup of this gourd family produce contains more than half a cup of water, plus a ton of health benefits. Watermelons are packed with antioxidants, helping your organism maintain a healthy water weight percentage and fend off diabetes and heart disease.
Normal body water percentage varies with age, weight, and water consumption and retention. However, this fluid never stops being important for our bodily functions, whether metabolic or physiological. Make sure to consume enough fluids and water-rich foods and track your progress.
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